Easiest Kegel Exercise For Men, Their Benefits and Procedure
Do you think kegel exercise can only benefit women? If yes, you’ve never heard about kegel exercise for men. Just like women, men also have poor pelvic problems and may need to perform kegel exercises to strengthen the pelvic floor muscles. It supports the bladder and bowel and ultimately affects sexual functions. If you are not sure about it, you should start with knowing the functions, locating the right set of muscles, and understanding the proper techniques.
In this blog post, we will elaborate on the kegel exercise, its procedure, benefits, and some easiest kegel exercises for men to perform at home. Let’s learn more about kegel exercises.
What is Kegel Exercise?
Problems with urine leakage and bowel control are common with growing age, weight gaining, and after prostate surgery. So, if you are unable to control urine or have issues with your bowel functions, practicing kegel exercises might help you.
Also called ‘Pelvic Floor Exercises’, Kegel Exercises are often performed to strengthen your pelvic floor muscles that provide support to your bladder. These exercises not just prevent urine leakage, but also prevent accidental poop passing (stool) or gas and may help you to improve orgasm. By keeping your pelvic muscles tight and fit, kegel exercises for men help your uterus, bladder, and bowel away from sagging.
In men, urinary incontinence may develop by a weak urinary sphincter that may occur after surgery for prostate cancer, an overactive bladder, or a bladder without a contract. By practicing Kegel exercises on a regular basis, you can not just improve but also help regain bladder control completely.
How to Find The Right Muscles?
Kegel exercises for men only benefit when performed properly. So, if you want to get the most out of these exercises, you will need to find the right location of pelvic muscles. Here is how to find the right set of muscles for performing kegel exercise for men.
In kegel exercise for men, you will have to pretend like you have to urinate and then control/hold it. During this procedure, you have to tighten and relax the muscles that control the urine flow. Therefore, it is very important to find the right set of muscles.
So, all you have to do is to go to the washroom, start to release, and stop in the middle without releasing it completely. You only have to do this until you learn how it feels to stop or find the muscle. The muscle your feel tightens around your testicles are pelvic floor muscles. You can also learn about it by inserting a finger into your rectum. Just tighten the muscles as if you’re holding urine in the middle and the muscles are around your finger are the pelvic floor muscles.
How to Do Kegel Exercise for Men?
Pelvic muscles are not visible, and so their movement. Though, it can be felt internally. Therefore, it is slightly tough to determine whether or not a person is performing kegel exercise in the right manner.
Additionally, people often condition their inner thighs, glutes, or abdominals to make these movements less effective for strengthening poor pelvic muscles.
The very first step to start with the kegel exercise for men is to make sure that you are working on the right set of muscles. One can do this imagining;
- Themselves trying to control urine, relaxing and tightening muscles
- Themselves trying to prevent passive passing by relaxing or pulling upwards
However, it is harder to experience the frontal muscles contract than those at the buttock side. To gain the maximum benefits, a man needs to perform kegel exercises consistently across weeks and months.
You can perform kegel exercise for men either in standing, sitting, or lying positions. It would be great to start these exercises in a lying or sitting down position.
Kegel exercise for men may vary depending on your problem, but they generally involve:
- Pulling or stretching pelvic floor muscles upwards
- Holding them up for 3-5 seconds (try to extend this duration to 10 seconds with practice)
- Relax slowly at the same time as hold
- Repeat at least ten times until you feel your muscles tight
These are the slow-twitch kegel exercises for men. You can also try fast-twitch kegel exercise for increased benefits. Fast-twitch kegel exercises for men are much effective and include:
- Pulling up the pelvic floor muscles upwards
- Holding them for at least 2 seconds
- Repeat it frequently until your muscles are tired
Note: In the fast-twitch, you will need to pull and relax your muscles quickly but for less duration. Kegel exercise for men should be performed at least 3-4 times a day, building a habit for at least 20 times a day.
Benefits of Kegel Exercise For Men
Here are some possible benefits of kegel exercise for men. Make sure you perform it with an empty bladder for maximized benefits.
- Improve bowel and bladder control
- Help controlling passive wind passing
- Prevent urine and stool (poop) leaking
- Help in emptying the bladder completely
- Helpful in achieving longer orgasm and easy erection
- Help in preventing premature ejaculation
Proven Tips For Leveraging Most Benefits From Kegel Exercise For Men
If you want to leverage the maximum benefits from kegel exercise for men, you must follow the following tips;
- Don’t hold the breath and inhale naturally
- Tighten your muscles from back to front, pulling in and upwards
- Do not squeeze or flex buttocks, thighs, or abdominal muscles
- Don’t play with your eyebrows, raise shoulders or toes
- Perform kegel exercise for men in different positions such as standing and squatting
With regular practice, you will soon develop a habit of holding your muscles for up to 1 minute. You can repeat the same 10 times a day but do not overdo it. Overdoing kegel exercise might have a negative impact on your sexual health.
Read more Article: Fitness Tips for Men in Their 30s, 40s, and 50s
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